Sehlopha se sataletseng sa leoto la deadlift
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Overview:
The Band Stiff Leg Deadlift ke boikoetliso bo tlaase ba 'mele boo haholo-holo bo lebisang li-hamstrings le glutes, ha bo ntse bo kopanya mesifa e ka tlaase le ea mantlha. Ke boikoetliso bo loketseng ba qalang le ba chesehelang boikoetliso ba 'mele bo tsoetseng pele kaha bo ntlafatsa matla, ho tenyetseha le botsitso. Batho ba ka rata ho etsa boikoetliso bona hobane ha bo matlafatse feela matla a tlase a 'mele empa hape bo khothalletsa boemo bo botle le ho fokotsa kotsi ea likotsi tsa mokokotlo.
Table of Contents
Instructions
Step-by-step guide:
- Tšoara ntlha e 'ngoe ea sehlopha ka matsoho a mabeli, matsoho a shebane le' mele oa hau, 'me u boloke matsoho a hao a otlolohile.
- Butle-butle u iname lethekeng la hao, u boloke mokokotlo oa hao o otlolohile le maoto a hao a le thata, 'me u theole 'mele oa hao o ka holimo ho ea fatše.
- Theola 'mele oa hau ho fihlela o bapile le fatše, kapa ho fihlela moo o ka khonang ho ea teng, ho boloka tsitsipano sehlopheng.
- Butle-butle phahamisetsa torso ea hau sebakeng sa ho qala, u penya glutes ha u ntse u phahama, 'me u phete motsamao bakeng sa palo e lakatsehang ea ho pheta-pheta.
Exercise Tips:
- **Metsamao e Laoloang:** Qoba ho sisinyeha kapa ho sisinyeha ka potlako. Sehlopha se thata sa leoto la ho phahamisa leoto le lokela ho etsoa ka metsamao e liehang, e laoloang. Sena se tiisa hore mesifa e nepahetseng e ntse e sebetsa le ho fokotsa kotsi ea kotsi.
- ** Kemiso e Nepahetseng ea Band:** Sehlopha se lokela ho beoa tlas'a maoto a hau 'me se tšoaroe letsohong le leng le le leng. Ho beoa ha sehlopha ka tsela e fosahetseng ho ka lebisa ho hanyetsang ho sa lekaneng le kotsi e ka bang teng.
- **Etsa Mesifa e Metle:** Leoto le thata la ho phahamisa leoto le shebane haholo le li-hamstrings le glutes. Etsa bonnete ba hore u na le tsitsipano libakeng tsena 'me u sa hatelle mokokotlo oa hau o ka tlase. Haeba u ikutloa u le tlas'a mokokotlo oa hau o ka tlaase, u ka 'na ua sebelisa boima bo feteletseng kapa che
FAQ
Can beginners do the Sehlopha se sataletseng sa leoto la deadlift?
Ee, ba qalang ba ka etsa boikoetliso ba ho phahamisa leoto la Band. Leha ho le joalo, ho bohlokoa ho qala ka sehlopha sa ho hanyetsa khanya le ho tsepamisa maikutlo ho sebopeho se nepahetseng ho thibela kotsi. Hape ho molemo ho ba le mokoetlisi kapa motho ea nang le boiphihlelo ea u tataisang boikoetlisong ho netefatsa hore u bo etsa ka nepo. Joalo ka boikoetliso bo bong le bo bong bo bocha, ba qalang ba lokela ho qala butle butle butle butle ba eketse matla ha matla a bona le ho feto-fetoha ha bona ho ntse ho ntlafala.
What are common variations of the Sehlopha se sataletseng sa leoto la deadlift?
- Barbell Stiff Leg Deadlift: Ka phapang ena, ho sebelisoa barbell ho e-na le sehlopha, se ka thusang ho eketsa matla a ho ikoetlisa.
- Leg-Leg Stiff Deadlift: Ena ke phetoho e thata haholoanyane moo boikoetliso bo etsoang ka leoto le le leng ka nako, ho eketsa tlhokahalo ea ho leka-lekanya le botsitso.
- Kettlebell Stiff Leg Deadlift: Mona, kettlebell e sebelisoa ho e-na le sehlopha, e fanang ka kabo e fapaneng ea boima le ho tšoara.
- Romanian Deadlift: Ena ke boikoetliso bo ts'oanang le ho phahamisa leoto le thata, empa ka ho khumama hanyenyane ka mangole, e leng ho ka thusang ho lebisa hamstrings le glutes ka mokhoa o fapaneng hanyane.
What are good complementing exercises for the Sehlopha se sataletseng sa leoto la deadlift?
- Marokho a Glute: Marokho a Glute a tlatsana le lihlopha tse thata tsa maoto a maoto a thata ka ho lebisa tlhokomelo ho mesifa ea gluteal le hamstrings, e leng mesifa ea bobeli e sebelisoang ho li-deadlifts, kahoo e ntlafatsa ts'ebetso ea kakaretso ea ho bolaea.
- Li-Deadlifts tsa Romania: Tsena ke mefuta e fapaneng ea li-deadlift tse tloaelehileng 'me li lebisa ka ho khetheha li-hamstrings le mesifa e ka tlaase ea mokokotlo, e leng mesifa e ka sehloohong e sebelisoang ho fokotsa maoto a thata, kahoo e ntlafatsa matla le mamello ea mesifa ena.
Related keywords for Sehlopha se sataletseng sa leoto la deadlift:
- Boikoetliso ba leoto le thata la sehlopha
- Boikoetliso ba letheka le sehlopha
- Band deadlift bakeng sa ho matlafatsa letheka
- Ho phahamisa leoto le thata ka ho sebelisa sehlopha
- Boikoetliso ba noka ea Resistance band
- Boikoetliso ba sehlopha bakeng sa mesifa ea letheka
- Ho matlafatsa letheka ka band deadlift
- Boikoetliso ba sehlopha se thata sa leoto la deadlift
- Boikoetliso ba 'mele oa hip le lihlopha
- Resistance band e thatafatsang leoto la ho phahamisa letsoho.